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sâmbătă, 20 octombrie 2018

Batoane energizante cu fulgi de ovaz, fulgi de cocos si unt de arahide facute in casa, fara coacere

Batoanele de cereale facute in casa fara coacere sunt desertul sau snack-ul perfect atat pentru persoanele cu un regim alimentar vegan, vegetarian, cat si pentru persoanele care tin post.

Atunci cand vine vorba despre prepararea batoanelor energizante, fulgii de ovaz stau la baza oricarei retete reusite. Acestia sunt foarte satiosi, sunt bogati in fibre, vitamine si minerale si poti fi adaugatti intr-o mare varietate de retete de dulciuri sanatoase sau smoothie-uri.

Untul de arahide este bogat in acizi grasi esentiali monosaturati, potasiu, vitamina E si antioxidanti.

Batoane energizante cu fulgii de ovaz, fulgi de cocos si unt de arahide facute in casa, fara coacere
Sursa foto: Beamingbaker.com

Ingrediente:

  • 150 g fulgi de ovăz
  • 100 g fulgi de cocos
  • 100 g unt de arahide vegan ecologic
  • 50 g ulei de cocos ecologic
  • 75 g miere sau sirop de artar
  • optional: fructe uscate (stafide, merisoare, afine, caise, curmale), seminte (nuci, nuci pecan, migdale, seminte de susan, seminte de floarea soarelui, seminte de chia) sau chocolate chips

Modalitati de preparare:

  1. Intr-un bol, amesteca fulgii de ovaz cu fulgii de cocos.

  2. Pune apoi pe foc o cratita si adauga untul de cocos, untul de arahide si mierea si amesteca incontinuu pana cand se omogenizeaza.

  3. Adauga si fructele sau semintele preferate, amesteca compozitia si adaug-o intr-o tava patrata  tapetata cu hartie de copt.

  4. Intinde bine compozitia, preseaz-o putin cu un polonic si da apoi la rece pentru aproximativ 2 ore sau peste noapte.

  5. Taie bastonase de dimensiuni potrivite si depoziteaza-le in frigider intr-o caserola inchisa ermetic.

  6. Poti sa le impachetezi individual in hartie de copt, legata cu o bucatica de sfoara.


Vezi si: 












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duminică, 30 septembrie 2018

Batoane energizante cu migdale, seminte de canepa si unt de arahide

Aceste batoane energizante vegane nu necesita coacere, sunt super usor de facut, contin doar ingrediente naturale si zahar prezent in mod natural. In plus, nu contin gluten, dar sunt bogate in proteine si carbohidrati compusi care iti furnizeaza energie constanta pe tot parcursul zilei. Sunt recomandate ca si snack intre mese sau ca energizant inainte de antrenamente.

Curmalele se numara printre fructele cele mai bogate in energie (100 g de curmale contin 275 kcal), dar sunt si o sursa excelenta de fibre alimetare, vitamine si minerale (seleniu, fier, magneziu, vitamina A, D si vitamine din complexul B).

Migdalele sunt bogate in vitamina E, fibre, proteine si fier. Consumul a 10 migdale reprezinta echivalentul unei farfurii de spanac in ceea ce priveste cantitatea de fier.

Fulgii de ovaz sunt foarte bogati in antioxidanti si fibre solubile care contribuie la absorbtia substantelor nutritive in intestinul subtire si la prevenirea constipatiei.

Semintele de canepa sunt bogate in acizi grasi Omega-3 si Omega-6 si contin toti cei 21 de aminoacizi cunoscuti, inclusiv cei 8 aminoacizi esentiali pe care organismul uman nu ii poate produce (leucina, lizina, metionina, fenilalanina, triptofanul, valina si treonina).

Untul de arahide este o sursa importanta de proteine, acizi grasi, potasiu si fibre.

Siropul de artar este unul dintre cei mai apreciati indulcitori naturali si provine din seva copacului cu acelasi nume. Printre cele mai importante minerale prezente in siropul de artar se numara manganul si zincul.

Batoane energizante cu migdale, seminte de canepa si unt de arahide
Sursa foto: Runningonrealfood.com

INGREDIENTE:
  • 225 g de curmale curatate de coaja si samburi
  • 75 g de migdale
  • 75 g de fulgi de ovaz
  • 40 g de seminte de canepa
  • 70 g de unt de arahide
  • 1 lingura de sirop de artar


INSTRUCTIUNI DE PREPARARE:
  1. Adauga curmalele si migdalele intr-un procesator de bucatarie si pulseaza pana cand acestea sunt maruntite.

  2. Adauga apoi fulgii de ovaz, semintele de canepa, untul de arahide si siropul de artar si mixeaza din nou pana cand obtii o compozitie omogena.

  3. Pe o foaie de pergament sau hartie de copt intinde compozitia apoi da la frigider pentru cateva ore.

  4. Taie apoi batoane de marime potrivita si inveleste-le individual.



Vezi si: Batoane energizante cu fulgi de ovaz, fulgi de cocos si unt de arahide








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